Thanks for the support Neil
I left ns.com because I felt cars and weights wasnt the way I wanted to go. I still love cars, I still have a GTR, and I still own a gym, but the 2 should be seperate.
So I joined ausbb, and I was made a moderator
No I was preaching powerlifting on a bodybuilding forum, again, not ideal, but it worked okay
The trouble happened when Shrek (Adrian) accused me of profiting by advertizing Gawains protein poweder
Everyone here at PTC or the ProRawForum know I dont make a damn cent, Gawain was furious, but I told him to let it go
It was a sign for me to move again. CAPO had a forum that had 2 posts a year, and PA's was similar
So I started a nuetral forum that has POWERLIFTERS from all Feds on it, with results from every comp and every Fed listed on there.
The ProRawForum is a perfect fit for me. I cant advertize anything on there as its run by ProBoards, so I cant dilute the content trying to increase traffic so I can make $$$$$$$, which is what every forum does, as it should. No threads about your love life, the new Nissan, favourite dog , investments etc
It took me quite a few years to work out the best forums are specific, not general
Now that I own a GTR again, Im on SAU, so I started a PL thread but dont venture outside it, reading the other threads gives me flashbacks
I'll forever be grateful to Loz and ns.com because they were an integral part of getting PTC going, now were 5 years old and we have gyms in Sydney, Brisbane, Perth, Gold Coast as well as Frankston
I did come back here for a short time, in order to repay Loz, but I kept reading f**kwit comments from f**kwits, and I remembered why I left.
I may have changed forums, but I havent changed lol

No charge mate, I didnt write them, been around for 100 years
Anyone of the programs Neil put up are fine, as long as you add weight EVERY session, or do one of the 3 "mores"
Because at some stage you wont be able to add weight, you have to either
do more reps or more sets, because if you repeat a session youve gone backwards
So more weight, more reps or more sets.
Example: Bench press 60kg x 8 x 3 sets. Next week aim for 62.5kg x 8 x 3. If you fail, you till added weight, so thats fine. Lets say you did 62.5kg x 7,6,5
Following session you do 62.5kg x 7,6,5. You have to do another set
If you managed 7,6,6, thats fine, you improved
Do one of the 3 MORES

Here is my advice, do with it what you want
Firstly, start training rather than going to the gym.
Your program is joke, your wasting your time, but you already know that as your not progressing. Try the Beginners workout 3 x week
With Diet, go to 2500 calories a day, 50% protein, 30% fat, 20% carbs
Do no running or bike riding or any other fluff
As your bodyweight drops, drop your calories accordingly
Good luck